Heading to the gym or scheduling some time to exercise doesn’t have to feel like a chore. Workout sessions are healthy for your mind and body and can be a whole lot of fun if you’re willing to try out new things.
The abs are one of the most popular parts of the body when it comes to preparing an exercise to-do list. Having strong abs not only makes us look good but also reduces the risk of injury and improves the endurance of our back muscles.
To circle back to the topic of fun, we’re going to add an exercise ball to our ab routine that not only works out our core but also puts our glutes and thighs to work.
Exercise Ball Routine for Stronger Abs
There are tons of ab exercises that you can do to tighten and strengthen your core. Whether you exercise at the gym, or at home, the exercise ball can be very handy in targeting your ab muscles.
1. Ball Crunch
Directions:
- Lie on your lower back on the exercise ball to get into position and place your hands behind your head as you would during regular crunches.
- Using your hands to support your head and neck, lift your shoulders up towards the ceiling, and gently lower back down.
- Repeat this exercise for about 30 seconds.
2. Single Leg Bridge
Directions:
- Lie on your back on your mat with your arms by your sides and place your feet on the exercise ball with your knees bent.
- Lift your hips towards the ceiling and form a straight line with your body where your shoulders and knees are aligned.
- Pause for 1 second and slowly extend your right leg high and then lower it back down.
- Repeat this exercise using the right leg for 30 seconds and then switch to the alternate leg to even out the sides.
- Make sure to perform the exercise on the left leg for the same amount of time as you did for the right leg.
3. Reverse Plank
Directions:
- Getting into reverse tabletop position, press your palms on the exercise ball with a slight bend in your legs a few inches away from the ball.
- Step your right leg away from the ball and straighten it out followed by the left leg.
- Extend your arms to complete the reverse plank position.
- Hold reverse plank for 30 – 60 seconds.
4. Ball Push Up
Directions:
- Face forward with your palms on the exercise ball and your feet on the floor and get into plank position.
- Bend your elbows back 90 degrees and slowly lower your chest to lightly graze the ball.
- Push back up to the starting position and repeat push up for 30 seconds.
5. Ball Pike
Directions:
- Start by placing your palms on the floor and your shins or ankles on the exercise ball.
- Once you are in position, gently bring your hips forward and up until your torso is in line with your shoulders. The exercise ball should roll with you as you move your hips.
- Pause for 1 second and slowly return back to your starting position.
- Repeat this exercise for 45 seconds.
The content of this Website is for is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Eisinger, A. (2016, June 06). The Best Stability Ball Moves for a Strong Core. Retrieved from https://greatist.com/move/abs-workout-best-stability-ball-moves-for-your-core
Ball Exercises for Abs (Abdominals). (n.d.). Retrieved from https://ball-exercises.com/exercises/abs/
Carlson, C. (2017, September 08). The Exercise Ball Workout for Your Tightest Abs and Butt Ever. Retrieved from https://www.shape.com/fitness/workouts/exercise-ball-workout-your-tightest-abs-and-butt-ever
